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Kalam Ghomri Polo

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Onions, raw, white	150 g	75 g	26
2	Dill weed, fresh	40 g	20 g	8.6
3	Kohlrabi, raw	200 g	100 g	27
4	Carrots, raw	50 g	25 g	10
5	Garlic, raw	10 g	5 g	7.5
6	Butter, without salt	5 g	2.5 g	18
7	Rice, unenriched, raw, medium-grain, white	150 g	75 g	270

Summary
Number of servings	2
Weight of ingredients	605 g
Final weight ⓘ
Serving size	303 g

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Analyze nutritional composition per ingredient

Kalam Ghomri Polo

Nutrition Facts

Portion Size	303 g

Amount Per Portion	367
Calories

% Daily Value *

Total Fat 3g	4 %

Saturated Fat 1.4g **	7 %

Cholesterol 5.4mg **	2 %

Sodium 53mg	2 %

Total Carbohydrate 77g	28 %

Dietary Fiber 5.7g **	20 %

Sugar 3.8g **

Protein 8.6g	17 %

Vitamin D 0mcg **	0 %

Calcium 106mg	8 %

Iron 2.6mg	14 %

Potassium 769mg	16 %

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. ** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.

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Kalam Ghomri Polo nutrition facts and analysis per 303 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	305.05 mcg	34 %
Carotene, alpha	869.25 mcg
Carotene, beta	2097.45 mcg
Cryptoxanthin, beta	0 mcg
Lutein + zeaxanthin	64.8 mcg
Lycopene	0.25 mcg
Retinol	16.77 mcg
Thiamin [Vitamin B1]	0.142 mg	12 %
Riboflavin [Vitamin B2]	0.137 mg	11 %
Niacin [Vitamin B3]	2.196 mg	14 %
Pantothenic acid [Vitamin B5]	1.351 mg	27 %
Vitamin B6	0.393 mg	23 %
Vitamin B12 [Cobalamin]	0 mcg	0 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	57.72 mcg	14 %
Folate, food	57.72 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	82.1 mg	91 %
Vitamin D	0 mcg	0 %
Vitamin D2	0 mcg
Vitamin D3	0 mcg
Vitamin E (alpha-tocopherol)	0.71 mg	5 %
Vitamin E, added	0 mg
Tocopherol, alpha	0.71 mg
Tocopherol, beta	0 mg
Tocopherol, delta	0 mg
Tocopherol, gamma	0 mg
Tocotrienol, alpha	0 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0 mg
Vitamin K	3.7 mcg	3 %
Vitamin K1 [Phylloquinone]	3.7 mcg
Dihydrophylloquinone	0 mcg
Betaine	0.1 mg
Choline	16.2 mg	3 %

Minerals
Nutrient	Amount	DV
Calcium	106 mg	8 %
Copper	0.3 mg	33 %
Fluoride	0.9 mcg
Iron	2.59 mg	14 %
Magnesium	67.52 mg	16 %
Manganese	1.411 mg	61 %
Phosphorus	178.95 mg	14 %
Potassium	768.5 mg	16 %
Selenium	1.47 mcg	3 %
Sodium	52.83 mg	2 %
Zinc	1.29 mg	12 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	8.59 g	17 %
Alanine	0.368 g
Arginine	0.602 g
Aspartic acid	0.609 g
Cystine	0.135 g
Glutamic acid	1.159 g
Glycine	0.282 g
Histidine	0.166 g	15 %
Isoleucine	0.362 g	23 %
Leucine	0.551 g	16 %
Lysine	0.325 g	10 %
Methionine	0.141 g
Phenylalanine	0.342 g
Proline	0.304 g
Serine	0.316 g
Threonine	0.297 g	18 %
Tryptophan	0.077 g	19 %
Tyrosine	0.201 g
Valine	0.416 g	21 %
Phenylalanine + Tyrosine	0.543 g	20 %
Methionine + Cysteine	0.141 g	9 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	76.92 g	28 %
Fiber	5.72 g	20 %
Starch	0.36 g
Sugars	3.84 g
Fructose	2.03 g
Galactose	0.02 g
Glucose	2.12 g
Lactose	0 g
Maltose	0 g
Sucrose	1.34 g
Net carbs	71.2 g

Fats and Fatty Acids

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
0.01 g	0.05 g	5.00

Nutrient

Amount

4 %

7 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Cis-hexadecenoic acid

Cis-octadecenoic acid

Heptadecenoic acid

Pentadecenoic acid

Tetradecenoic acid

Trans-octadecenoic acid

α-linolenic acid n-3 (ALA)

Cis,cis-eicosadienoic n-6 acid

Linoleic acid n-6 (LA)

Eicosadienoic acid

Octadecadienoic CLAs acid

Sterols
Nutrient	Amount	DV
Beta-sitosterol	0.1 mg
Campesterol	0 mg
Cholesterol	5.38 mg	2 %
Stigmasterol	0 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	2.23 g
Caffeine	0 mg
Nitrogen	0.11 g
Theobromine	0 mg
Trans-Octadecadienoic acid	0.01 g
Water	211.73 g

Source:

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Kalam Ghomri Polo recipe nutrition value and analysis. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.

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